Grandi 101 – –
Hreysti101
Metcon (No Measure)
A. E2.5M x 4 sets
3-4 Bench Press @ca. 80-85% 1RM + 10-15/10-15 Shifting Split stance Single arm Cable Pull
B. AMRAP 16 min @70-80% effort
1 Run around the house (ca. 150m)
5-7 Strict Pull-ups
7/7 Single leg Hip Thrusts
7/7 Single arm Thrusters
Þrek101
Metcon (No Measure)
A. Chipper For Time – Empty Barbell
50 BB Deadlift
15 Cal Bike
35 Double Unders
50 BB Bent Over Row
15 Cal Bike
35 Double Unders
50 BB Squat
15 Cal Bike
35 Double Unders
50 BB Push Press
15 Cal Bike
35 Double Unders
50 BB Leg Lifts
15 Cal Bike
35 Double Unders
50 BB Floor Press
15 Cal Bike
35 Double Unders
TimeCap 30 min
Styrkur101
Metcon (No Measure)
A. E2.5M x 4 sets
2-3 Back Squat @ca. 85% 1RM + 10-15/10-15 Shifting Split stance Single arm Cable Pull
B. E2M x 4 sets
6-8/6-8 Bulgarian Split Squat ;AHAFA + 10/10 10-15/10-15 Shifting Split stance Single arm Cable Press
C. Alt EMOM x 9 min
C1. 8-10/8-10 Controlled DB Woodchop
C2. 10/10 Single leg Hip thrusts
C3. ca. 20-30 sec Banded Pull apart